buckwheat porridge with vegetables vegan meal
Health Nutrition Recipes

Delicious vegan lunch: buckwheat porridge with vegetables

Ingredients (for two):

– salad (optional)

– 1 or 2 carrots

– 1 cauliflower

– buckwheat porridge (120 g)

– 1 zucchini

– salt and pepper (optional)


Slice the vegetables to a desired size and put them in a container. Pour in about 0,5 l (or less) water – just so it covers the vegetables. Heat to almost boiling (you can boil it too, but try not to in order to preserve some nutrients) then add buckwheat porridge. Follow the instructions on the box it came in. Usually the instructions say to cook on low heat for about 15 minutes or so. Add some salt and pepper or some other spices if you want, but I wouldn’t recommend it as this meal is very tasty by itself.

If there doesn’t seem to be enough water for the porridge to cook, just add a bit more. In case there is some left, you can pour it away, but that’s not necessary as this water contains beneficial nutrients. If this happens, to eat just use a spoon instead of a fork. 🙂

You can serve the dish with some salad (for dressing I recommend lemon juice). Just make sure that you eat the raw food (i.e. salad) first to properly benefit from all the ingredients.

buckwheat porridge lunch

All the listed vegetables are optional, you can just as well remove something or add, say: broccoli, brussels sprouts, kale, chard, eggplant, spinach, celery and/or parsley. As long as it belongs in the group of non-starch or slightly starch vegetables, you’re good to go.

Idea: instead of buckwheat porridge you can also use polenta, couscous, rice or millet porridge…

According to Dr. David Klein, the ingredients fit nicely together: carbohydrates (buckwheat porridge), non-starch vegetables (salad, zucchini) and slightly starch vegetables (cauliflower, carrot).

This dish is very easy and quick to make. The whole thing takes about 30 min.


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